Hydration
Water is the most essential element for our survival. It is required for almost every physiological process in the body. Water is distributed in intra and extracellular spaces. It is the most important element to maintain life and health.
Hydration is the process by which water is ingested and absorbed into the water. Given the essential role that water plays in so many bodily processes, hydration is crucial to human body function at any time.The goal of hydration is to maintain the plasma volume and the electrolyte balance.
Electrolytes
Electrolytes are substances that have a natural positive or negative electrical charges when dissolved in water. They help your body regulate chemical reactions and maintain the balance between fluids inside and outside your cells. Electrolytes comprise of the mineral salts present in body fluids. Example: Sodium, potassium and magnesium.
They are required to maintain fluid balance in our body. Water movement is controlled by the concentration of electrolytes on either side of the cell membrane.
Why Do We Sweat?
- Walking muscles produce heat. About 75% of the energy that you put in exercises gets converted to heat.To keep the body temperature within safe limits extra heat has to be dissipated from the body.
- The blood capillaries carry water from the body to the skin and thus fluid is lost through sweating during physical activities and exercise. Sweating also depends on the duration and intensity of exercise, humidity and temperature of the external environment, skin condition etc.
Dehydration
Excessive loss of fluid places extra strain on the heart, lungs, kidney and circulatory system. This impairs performance and causes adverse health effects. A loss of 2% water weight may cause up to 15% decrease in performance.
Effects of dehydration:-
- Early fatigue.
- Loss of concentration.
- Muscle cramps, vomiting, dizziness.
- Headache.
- Dryness in mouth.
- Increase in body temperature.
Some Facts
- Women tend to sweat less than men.
- More sweating is better thermal regulatory function of the body.
- We cannot prevent the body from losing fluids during exercise, but we can prevent dehydration.
- More dehydrated you become, the less able your body is to sweat.
- . Cells contain 60% of all water in the body.
- The brain and heart are composed of 73-80% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are 22- 31% of water.
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